May 31, 2015

Took Friday off to recover, also had to work a bunch so really did nothing. I was SORE. Saturday was a write off, so I tried to fit a few things I missed from Friday. I hiked for 2 hours on Monday so that was my hike. Felt fantastic today, really had fun. Trained with Katie and her Husband (Chad) at HV. 

Warmup: Double Unders

Did EMOM 15 MINUTES - :30 Max Dubs / :30 Rest

Here's what happened: Total Reps: 550 (unless my math wrong;)

Set 1 (50) / Set 2 (40) / Set 3 (40 UB) / Set 4 (40 UB) / Set 5 (40) / Set 6 (40) / Set 7 (18) / Set 8 (40 UB) / Set 9 (40) / Set 10 (40) / Set 11 (40) / Set 12 (17) / Set 13 (40) / Set 14 (30) / Set 15 (25)

A. Power Clean + Hang Squat Clean + Front Squat; 1 Complex on the minute for 8min

• only did a few quick warmup sets light, tried to go right into it / front squats feel heavy when not totally warm
• Set 1: #125
• Set 2: #135
• Set 3: #145
• Set 4: #155
• Set 5: #160
• Set 6: #160
• Set 7: #160
• Set 8: #160
• VIDEO HERE: 

https://m.youtube.com/watch?v=uXMAj8B-mPc

B. Deadlift; 3 on the min for 10min (light and fast; you choose weight based on feel)

• Set 1 & 2: #215
• Set 3 & 4: #225
• Set 5 & 6: #235
• Set 7 & 8: #245
• Set 9 & 10: #255

C. TTB; 50 for time in sets of 5 unbroken

• Did as rx'd (all UB 5's) = TIME 4:36

+

Sled Push 10 sec @ 100% (grinding continuous choppy steps)

50 sec rest

x12 sets

• Did all sets with SLED + #200

May 28, 2015

Trained at Mindset today with 3 others - was fun! Took a while to get warmed up, was sore from rope pulls on Tuesday. Once I got going, was fine. Felt great at end - pretty swole:)

A. Push Press Clusters; 2.2.2 x 4 sets; rest 20 sec; rest 3min

• Felt like lockout was a little soft on last set
• Sets 1-4 (#115 / #125 / #135 / #145)

B. Strict HSPUs Clusters; AMRAP in 1min.AMRAP in 1min x 3 sets; rest 1min; rest 4min

• all done to 1 abmat (started with 10's plates on each side, did 4 reps and pulled them:(
• Set 1 (5/5)
• Set 2 (5/5)
• Set 3 (4 1/2 / 5)

C. Weighted Ring Row @ 41x2; 3-4 reps x 4 sets; rest 2min

• didn't have weight belt, so put plates on lap
• Sets 1-4 (#15 / #25 / #45 / #60)
• Video of Set 4 @ #60

D1. Kettle Bell Waiters Carry; 50m x 3 sets; rest 1min

• Set 1 (16kg)
• Set 2 (24kg)
• Set 3 (24kg w/ right arm / 16kg x 2 sets w/ Left)

D2. Bat Wings; 6-8reps x 3 sets; rest 90Sec

• Used #25 each hand for all sets x 8 Reps

+

EMOM for 20min:

Odd: 5-10 Push-ups (perfect reps, start higher and scale as needed to achieve perfect positions)

Even: 10 Wall Balls (14# to 9’)

• Set 1: (Push Ups x 10 UB / WBS x 10 UB)
• Set 2: (Push Ups x 10 UB / WBS x 10 UB)
• Set 3: (Push Ups x 10 UB / WBS x 10 UB)
• Set 4: (Push Ups x 5/3/2 // WBS x 10 UB)
• Set 5: (Push Ups x 5/3/1/1 // WBS x 10 UB)
• Set 6: (Push Ups x 3/2/2/1/1/1 // WBS x 10 UB)
• Set 7: (Push Ups x 5/3/1/1 // WBS x 10 UB)
• Set 8: (Push Ups x 5/2/2/1 // WBS x 10 UB)
• Set 9: (Push Ups x 6/2/2 // WBS x 10 UB)
• Set 10: (Push Ups x 6/1/2/1 // WBS x 10 UB)

May 27, 2015

Trained at CFHV today, solo. Felt good, was excited. Wasn't feeling particularly STRONG on my lifts, it feels like it's been awhile since I've been able to lift heavy:( Anyway...was striving to drop fast with solid lockout on Snatch Drops, was trying to work on connecting launch at hips and not donkey-kicking on Snatch Clusters, and was determined to make it through the entire program:) I think it was a successful training day!

A. Drop Snatch; accumulate 10 perfect reps with light-moderate load

• did sets of 3 reps, built up each set (up to #95)
• Set 1 (#53): https://youtu.be/OdDGSw6X1jU
• Set 2 (#73): https://youtu.be/9h_B9DEJRKA
• Set 3 (#83): https://youtu.be/FHbs3b6nJok
• Set 4 (#93): https://youtu.be/OYdAIFKtFZA
  
• B. Squat Snatch Cluster; 1.1.1 x 4 sets; rest 20 sec; rest3min (use same weight for each set)

• kept load light - really wanted to feel the lift - still disconnected - stayed at #85 across
• by the 3rd set, I think I started connecting at hip launch - felt better
• feet still a little jumpy
• need to work on high pull to keep bar close to body
• Set 1: https://youtu.be/c5G_W0gnVps
• Set 2: https://youtu.be/noI6GVvBEwA
• Set 3: https://youtu.be/BruSfUSc3Gk
• Set 4: https://youtu.be/h2Uh9Of_dQc

C. Front Squat @ 31x1; 2-3 reps x 5 sets; rest 3min

• WHOA! These felt heavy today! I remember when I was doing tempo FS at #205/215! Lots of work to do. 
• Sets 1-5: 145(3); 155(3); 165(3); 175(3); 185(2)

D. Banded Barbell Hip Thrusts; 4-5 reps x 3 sets; rest 2min

• Only got to one set on this otherwise was going to miss chance to use airdyne
• need to figure out proper band / set up (am used to BB Glute Bridges on Bench)

+

3 sets:

6 TnG Squat Cleans @ 105-125#

30 Sec Airdyne Sprint @ 95%

   Rest 4min between sets

• All sets performed as Rx'd
• Felt fucking gassed after AD
• SET 1: #105 
• SET 2: #115
• SET 3: #125

+

3 sets:

10 UB Deadlifts @ 175-195#

30 Sec Sled Push (fast grinding steps)

   Rest 4min between sets

• All sets performed as Rx'd
• Felt lactic and slow by 20 sec
• SET 1: #175 / #100 on sled (90-100m  approx)
• SET 2: #185 / #100 on sled (80-90 m approx)
• SET 3: #195 / #100 on sled (80-90 m approx)

May 26, 2015

I felt GREAT today! Really positive mind frame and felt good in training. I love training on Tuesdays because right now I don't work and have no stress so I can take as much time as needed for my program.


Warmup: 3 Sets (40 Dubs / 10 WBS / Low Ring Skin Cat + 5 anatomic push ups)
Mobility: Banded Hip Opener / Banded Hamstrings / Banded Shoulder Stretch / Practice HS Walks 5 minutes

A. Split Jerk; 7 perfect singles @ 83%; rest 2min (focus on perfect position and recovery)

• did SP, PP, PJ, SJ on light weights as warmup
• did a few tall jerks, #53
• built up to #155
• did all sets at #155 - actually did 10 singles, video taped most (will post)
• sense I still have problem with back leg (too straight), knees forward on initial dip, and instability in lock out
• ALL VIDEOS HAVE BEEN UPLOADED HERE (Jerks 1/9 - 9/9) https://www.youtube.com/channel/UC7hgqqsltHWlmC4w2UZfYMA

B. Seated behind the neck shoulder press @ 41x1; 2-3 reps x 5sets; rest 2min

• 5 Sets: (#65x3 / #75x3 / #75x3 / #75 x 2 (failed on 3) / #75 x 3)

C. Muscle Ups; 2 on the minute for 8min (if you fail, rest 4min then start where you left off)

• All sets as doubles, felt light and fast - felt NO fatigue! 

D. Rope Pull-ups @ 21x1; accumulate 20 reps/side; rest as needed (low hand at elbow of high hand)

• Did 3's on each side alternating, then 2's, all the way to end - not sure how long it took but def got fatigued
• kept good tempo and pulled from dead hang to chest each rep

+

Row 10min @ 2:12/500m pace

  Rest 3min

X2

SET 1: 2080 M / 2:24:2 Pace (at damper 5/6)

SET 2: 2153 M / 2:19:3 Pace (at damper 3/4)

• breathing fine
• back flare up at 1K and stayed that way throughout

May 25, 2015

It was Memorial Day after a REALLY LONG weekend at Regionals. Decided to rest, recover, and take a long hike with the pups. We actually did 3 peaks, approx. 2 hours, and I carried a 20lb pack (at least). Felt good:)

May 20, 2015

Well, I tried. I really, really tried. To get the WHOLE thing into a 90 minute session. I warmed up for about 10 minutes, then got straight to part A. I didn't even do any warmup sets, as I wanted to see how it would go if I just built up as I went (wish I'd done warmup sets, could've gone heavier). Anyway, I only got through the first part and finished about 80 minutes (after warmup). I thought I could handle the conditioning later in the day, but I was shot. If I can't get to it tomorrow morning before I leave for San Diego, I will let you know. I think the strict gymnastics reps take me longer in sets than you realize, I can't do them unbroken quickly. So sometimes 6-8 reps is 4 sets of 2, with maybe 20-30 seconds between so I can get them. Also, for example, to accumulate 120second of static hold - takes me 6-7 minutes! By the time I get to 90 minutes, I really need a good 20 minute rest before I can do conditioning, I am tapped out. Dave says I need to try drinking aminos (again, I stopped) during my training, maybe will help. Here's where I got to today:

Warmup 3 x 40 Dubs / Wall Walk w/ 12 shoulder taps / 12 Air Squats

A. Push Press x1 + Push Jerk x2 + Split Jerk x3; 5 complexes; rest 3min

• #85/95/105/115/125

B. Strict HSPUs; AMRAP in 105 sec x 4 sets; rest 4min

• Set 1: 3/2/1/1/1/2/1
• Set 2: 2/1/1/1/1/1/1/1/1
• Set 3: 1/1/1/1/1/1/1/1/1/1
• Set 4: 3/2/1/1/1/1/1/1

C1. Wide Grip Behind the Neck Pull-ups; 6-8 reps x 5 sets; rest 90 sec

• Set 1 (3/2/1/2)
• Set 2 (2/2/2/2)
• Set 3 (2/2/2/1/1)
• Set 4 (2/2/1/1/1/1)
• Set 5 (2/2/1/1/1/1)

C2. Weighted Ring Dip @ 31x1; 3-4 reps x 5 sets; rest 90 sec 

• no weights
• Set 1 (2 & 2 Negs)
• Set 2 (2 & 2 Negs)
• Set 3 (3 & 1 Neg)
• Set 4 (2/1/1 - all real)
• Set 5 (2 & 2 Negs)

D. Support Hold on Rings; accumulate 120 seconds

• Did 10 Sec On / 10 Sec Off for first 5 sets, then needed longer rest! Took me 6 1/2 minutes!

NOT DONE:( 

+

5 sets:

8 Unbroken C2B Pull-ups

 5 TnG Squat Cleans @ 125#

    -rest 2min

+

5 sets:

8 Unbroken Push Press @ 105#

5 TnG Squat Snatches @ 85#

     -rest 2min

May 19, 2015

Trained at Mindset today. Did first part solo, did second section with owner John. Thankful for his push.

A. Squat Snatch; 10 perfect singles @ 86%; rest as needed

• did warmup sets to #105 but felt really unstable receiving. I backed off the load and filmed my 10 reps at #95 this week. Was trying to "pull under". Found myself pulling early. 
• Video link of reps in full: https://www.youtube.com/watch?v=x6eEpPR8rT4&sns=em

B. 1 ¼ Front Squat; 2-3reps x 5 sets; rest 2min  (shorter rest break than last week, stick to it.)

• Did all 5 sets @ #165 (2 reps) - was tough, actually.

C. OH Bulgarian Split Squat; 3-4reps/leg x 4 sets @ 41x1 Tempo; rest 1min bw legs 

• Did all sets 4 reps each leg on tempo 
• #45 / 65 / 75 / 85 (Used Barbell OH)

Probably took 20 minute rest

+

8 sets:

10 Cal Row 

15 UB Wall Balls (to 10’)

20 Second L-sit Hold

 - rest 2min between sets

• Did all sets as rx'd, but scaled to Full Extension on rings hold when L Sit failed (approx 10/10)
• Set 1 (1:52)
• Set 2 (1:35)
• Set 3 (1:33)
• Set 4 (1:35)
• Set 5 (1:35)
• Set 6 (1:40)
• Set 7 (1:36)
• Set 8 (1:40)

May 18, 2015.

Training felt pretty good, but it took so long to do first part I wasn't able to do Airdyne (really, not on purpose). I slept terribly last night. Here's first part:

Shoulder/Scap Activation Protocols (try some that I sent previously)

A. Turkish Get up; build to a ‘challenging’ single/arm

• built up to 2 sets on each arm @ 16kg

B. Jerk Balance; 2-3reps x 5 sets; rest 2min

• #85, 95, 105, 110, 115
• felt more solid this week, no press outs
• felt back leg needs to be more involved, bend more
• have some videos will send if you want

C. Seated behind the neck shoulder press @ 41x1; 3-4 reps x 5sets; rest 2min

• #55(4), 65(4), 70(4), 70(3)

D1. Lean Away Pull-ups @ 31x1; 6-8 reps x 4sets; rest 1min

• Did all sets 4 x 2UB on rings, strict

D2. DB Cuban Press; 10 reps x 4 sets; rest 90 sec

• used #8lbs each hand

E1. Shoulder Bridge Push-ups; 8 reps (1 sec pause at top) x 4sets; rest 1min

• did these, but then watched gymnastic wod progressions and realize I need to go back to square one
• cannot do bridge with proper hand position and straight press out - need to go to wall drills next week

E2. Powell Raise; 8-10 reps/arm x 4 sets; rest 90 sec

• did these with 10lb db, then realized I wasn't retracting scap properly - really need to scale this back to 2.5lbs each arm and work back up properly

+

Airdyne 30 sec @ 85%

Airdyne 30 sec @ 50% x 30 sets

May 17, 2015

Took a good rest day yesterday. Took light hike with pups. Went to bed early. Felt good today!

Warmup: 4 Sets 20 UB Dubs + 100 M Run / Mobility / BB Complex Warmup loads (55, 85, 105, 115, 125)

A. Power Clean + Hang Squat Clean + Front Squat; 1 Complex on the minute for 6min (progressively load)

• #125 / 135 / 145/ 155 / 165 / 175
• butt came up first, jumped forward a bit - squat felt heavy (used to be able to do complexes up to #185 easy)
• Video Link of full 6 EMOM: 

https://m.youtube.com/watch?v=tWWtqXsj5mg

B1. Front Rack Walking Lunge; 20m x 3 sets; rest 1min

• used #85 (did approx 20 steps each set)
• Set 1 - :50 / Set 2 - :45 / Set 3 - :42

B2. TTB; 12 reps for time x 3sets; rest 1min

• did all sets UNBROKEN
• Set 1 - :20 / Set 2- :22 / Set 3- :22

B3. Thrusters; 10 reps @ 85# x 3sets rest 3min

• used #85 / did all sets UNBROKEN
• Set 1- :26 / Set 2 - :22 / Set 3- :29

+

Sled Push 10 sec @ 100% (grinding continuous choppy steps)

50 sec rest

x10 sets

• used #180 on sled
• pavement was very bumpy and uphill so hard to get it going, was able to do choppy steps

May 15, 2015

Coached at 12:30PM, trained at 1:30PM with Katie and Allegra. Crappy sleep last night. Felt ok though, during training. Just kept moving. Going back to coach at 4:30PM. Will rest tonight and probably take tomorrow off. Will do Sat's program on Sunday.

3 Rounds For Time @ 80-85%:

400m Run

30 Sec Side Plank/side

30m Bear Crawl

30m Crab Walk

• 3 ROUNDS @ 80-80% = 15:45

    -Rest 8min

3 Rounds For Time @ 80-85%

250m Row

10 Sit-ups

10 Box Jumps (20”) step down

• 3 ROUNDS @ 80-85% = 6:49

     -Rest 8min

10min Airdyne @ 80-85%

• 10 MIN - just kept moving. didn't look at score.

May 14, 2015

Took a 2hour hike with the pups in the AM. Went to gym to finish the program from yesterday (Thursday) but only got halfway through it.

4 sets:

8 Unbroken C2B Pull-ups (or in as few sets as possible)

 5 TnG Squat Cleans @ 125#

    -rest 2min

• Set 1: UB / Cleans 2,1,2 = :54
• Set 2: UB / Cleans 2,1,1,1 = :58
• Set 3: UB / Cleans 3,1,1 = :48
• Set 4: UB / Cleans 1,1,1,1,1 = :52

+

4 sets:

8 Unbroken Push Press @ 105#

5 TnG Squat Snatches @ 85#

     -rest 2min

NOT DONE

May 13, 2015

I decided to try and do Thursday's training today, as I think I feel fresher at the top of the week doing M/T/W and TH off...will see. Unfortunately, the program was so long, I had to leave after half and head into work (trained at Mindset, coached at CFHV). I intended to do the second half after coaching, but by 6PM I was hungry, and not in mood to warm up again. Possibly doing the second part tomorrow. Looks fun - will see how I feel. Today was challenging, but I did everything as written to best of my ability:

Shoulder Protocols/Ido Portal Squat Protocols 

Did 4 sets of:

• 8 OH Banded Pass Throughs
• 8 Banded Lat Pull Downs
• 8 Scap Push Ups
• 1 Wall Walk - Hold 20 Sec
• Wrist Stretch
• Squat - dynamic range extension
• Squat - static torso twist/reach
• Squat - ankle/food mobility
• Squat - 8 air squats      

A. Push Jerk x3 + Split Jerk x2; 5 complexes; rest 3min

• built up from empty bar (#35/55/85/105)
• Work Sets: #105/115/115/120/125/135(Failed on last split jerk) 
• focused on not pressing out on PJ's (bad habit) - SJ's all solid

B. Strict HSPUs; AMRAP in 90 sec x 4 sets; rest 4min (use abmat, if needed)

• Set 1 (2x 10lb plates + abmat) - 6 reps (Double + singles)
• Set 2 (abmat, no plates) - 8 reps (double + singles)
• Set 3 (abmat, no plates) - 8 reps (double, double, singles)
• Set 4 (abmat, no plates) - 8 reps (triple, double, singles)

C1. Wide Grip Behind the Neck Pull-ups; 6-8 reps x 4 sets; rest 90 sec

• Set 1: 3/3
• Set 2: 3/2/1
• Set 3: 3/2/1
• Set 4: 3/2/1

C2. Weighted Ring Dip @ 31x1; 4-6 reps x 4 sets; rest 90 sec 

• Set 1: 6 Negs
• Set 2 : 3 UB / Singles (video)
• Set 3: 6 negs
• Set 4: 6 negs

D. Support Hold on Rings; accumulate 90 seconds

Done. (Did in sets of 10secs / approx 5-10 sec off)

May 12, 2015

A. Squat Snatch; 7 perfect singles @ 83%; rest as needed

• did probably 10 reps at #105 (built up from 55, 65, 75, 85, 95, 105)
• http://www.youtube.com/watch?v=5HUOqYgYLgo&sns=em (watch video of 7 reps here)
• seems like butt rises too fast out of bottom
• receiving feet - come off ground, lose power in extension
• not solid OH position receiving
• please help rebuild the snatch

B. 1 ¼ Front Squat; 2-3reps x 5 sets; rest 3min 

• #145 (3); #165 (2); #165 (2); #165 (2); #165 (2) - felt heavy!

C. OH Bulgarian Split Squat; 4-6reps/leg x 3 sets @ 41x1 Tempo; rest 1min bw legs 

• Set 1 (#15lb plate) - way too light
• Set 2 (#25 lb plate) - still too light
• Set 3 (#35 lb plate) - do-able, would have been challenge to keep locked out had I done all 3 sets - will try next week

+

6 sets:

10 Cal Row (hard and fast) 

15 UB Wall Balls (to 10’)

20 Second L-sit Hold

 - rest 2min between sets

• because my L-Sit Holds are SO bad, I took 2 minutes for each round, using the last :30 to accumulate Static Hollow Rock / Half L-Sit holds on Rings
• each 10Cal row took approx. :30 / each set of UB WBS to 10' was fine (#14lb)

May 11, 2015

Trained with Katie today at CFHV after coaching 12:30 class. Warmed up with banded OH Pass thrus, Lat Pull Downs, and 5lb LYPT's. 

This is how I felt today. #swolepatrol

Shoulder/Scap Activation Protocols (try some that I sent previously)

A. Turkish Get up; build to a ‘challenging’ single/arm but only use this as an extra warm-up tool. You shouldn't be exhausted after this.

• did 3x each arm @ 8KG, 12KG, 16KG (was really tough stabilizing L side on 16kg - 1 set at this weight)

B. Jerk Balance; 4-5reps x 4 sets; rest 2min

• went out too heavy - realized I wasn't dropping, just pressing under. Revisited video, points of performance, and drilled technique at 4 reps each for #53, 63, 83, 83

C. Seated behind the neck shoulder press @ 41x1; 5-6 reps x 4sets; rest 2min

• heavier than I remember - did sets of 6 reps @ #53, 63 (4 reps), 53, 58

D1. Lean Away Pull-ups @ 31x1; 4-6 reps x 3sets; rest 1min

• did on rings per Poliquin video
• did 3 sets of 2 ub strict (6 total) each set

D2. DB Cuban Press; 10 reps x 3 sets; rest 90 sec

• scaled to 5lb plates each hand - made me want to cry

E1. Shoulder Bridge Push-ups; 8 reps (1 sec pause at top) x 3sets; rest 1min

• first set was torture, warmed into it ub for sets 2 and 3

E2. Powell Raise; 8-10 reps/arm x 3 sets; rest 90 sec

• used 8lb db's / 10 reps each

+

Airdyne 30 sec @ 85%

Airdyne 30 sec @ 50%

X25

 (85% must be same pace every single time) 

• the only thing I enjoyed about this 25 minutes was being outside in the sun
• 85% maintained 170Watt-186 each set, the 50% effort def slowed

May 8, 2015

Went out last night (had a really good time;) and coached early this AM. Immediately following my classes I did my C2B test, but decided a rest day in order before doing next program. Most likely will resume tomorrow!

3 SETS: 20 C2B for time - 3 Min rest between

Did kipping, not butterfly. Have been working on butterfly form. 

Set 1: 1:04 (10, 5, 3, 2)
Set 2: 1:50 (6, 2, 2, 3, 2, 2, 2, 1)
Set 3: 1:59 (5, 2, 3, 2, 2, 2, 2, 2)

Happy Saturday!

May 8, 2015

I caught up on some of the outstanding tests which I missed the other day. I combined them with tests for today. Still need to do C2B's.

1. Standing Broad Jump x 3 

• I actually did about 6 sets - all at 7.5 ft, except my last set filmed at 8ft

2. Standing Vertical Jump x 3

• did a few sets, measured tape from top of fingertip reach (7ft) - measured jump distance from 7ft (22", 22", 22", 23")

3. Ski Jump x 3/ each leg

• did 3 x each leg, then did video (6.5-7 ft each time)

4. Rebounding Depth Box Jump (12"-24" x 3 / 12"-30" x 3)

5. Frog Stand - Beginner (15 sec Hold)

6. 50 M Waiter's Carry (16kg)

7. Shoulder Test (R/L Arm)

8. Trunk Rotation (1/2/3)

9. Max Handstand Hold (Wall - 5 sec)

10. Planche Push Ups x 5

11. Kneeling Broad Jump

Still to do: 

1. TGU - 1-2 Reps Each Arm

2. 20 C2B x 3 Sets (3 Min Rest)

3. L-Sit from Bar x 2 Sets AMSAP / 3 Min Rest

May 7, 2015

A. Squat Clean; 30 for time @ 115#

• warmed up with singles (#85, 105, 115, 125, 145, 155, 175 - all felt easy!)
• time for 30 SC @ #15 = 4:26 (went too fast out gates did 6, 1, 1, 1, 1, 3, 1, 1, 2, 1, 1, 1, 1, 1, 1, 1, 1, 5)

+

“Helen”

3 Rounds for Time:

400m Run

21 KBS (1.5 pood)

12 Pull-ups 

• Time today was 12:52
• Last PR (tested over a year ago) was 9:12
• Runs were WAY slow 2:20 each on average
• KBS were unbroken, no problem
• Pull Ups were (6/6 - 3/3/3/3 - 3/3/3/3) - still bad rip had to use fingertips
• running was sluggish and uncomfortable I feel heavy

May 5, 2015

A. Close Grip Bench Press @ 30x0; build to 1RM

• #125 (easy), failed #135 (much tougher than regular grip no tempo - PR regular is #150)

B. DB Ext Rot @ 3010; 8 reps/arm @ 10% of “A” 

• only had 5's and 10's so used 10's

C. Powell Raise @ 3010; 8reps/arm @ 10% of “A”

• used 10's

D. Trap 3 Raise @ 3011; 8 reps @ 9% of “A”

• used 5's

(Be sure to film all of these…this may give good insight as to what’s going on with your shoulders) 

+

5 Rounds for TIME:

10 Push Press @ 50% of max

3 MU

+

• Used #85
• Did MU's (2+1) / (1+2) / (2+1) / (1+2) / (1+1+1)
• Did PP Unbroken until last round 6+4
• TIME = Approx. 13:44 (started, stopped when ripped bad, sat and pouted, restarted)
• 
  

Ran out of time and energy. Hope to do these tests tomorrow!

Film the Following

• Standing Broad Jump (if possible, record distance and repeat 3 times)

• Vertical Jump (if possible, record height and repeat 3 times) 

• Rebounding Depth Jump (jump off a 12” box land on the ground and rebound as fast as possible onto a 24” box x3 reps + onto a 30” box x 3 reps)

• Ski Jump x 3/leg (standing, take one leg behind you and squat, jump laterally off one leg as far as possible, land softly on the opposite leg, pause for two seconds in a bent position and jump back to the opposite leg; goal is to jump as far as possible…watch video for idea)  https://www.youtube.com/watch?v=zoeyTz5FKnw

• Beginners Frog Stand Hold (accumulate 15 seconds; if possible)

• Waiters Carry for 50m (moderate weight)  

May 4, 2015

Well, I seem to be consistently #10 lighter across the board these days. Snatch actually felt good today, still having issues with elbows bending right after receiving in lock out.

A. Squat Snatch; build to a 1Rm

• #120 (55, 65, 75, 85, 95, 105, 115, 125 (f), 120)

B. 20 Reps for time @ 77% of ‘A’

• #95 - 20 Reps in 8:00 - all singles. Kind of nervous doing doubles, stuck to singles. Not gassed. Was careful.

C. Pressing Snatch Balance; 5 reps @ light load (film this) 

5 Reps @ #53 lbs, please excuse my dumpy butt:) See my right arm internally rotates...this gets escalated in heavy lifts.

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Row 30min for Max Meters 

• Thanks for this. So much fun. Wanted to get off the rower and run away every 5-7 minutes. As usual, I hit the 1000m mark and my back lit up on fire. Spent the rest of the row in pain. But I did it. So, that's something. 30 MINUTES  =  I DID 5615m. Thought I was going to get to 6000m but the middle 10 minutes I was hurting. Last 10 was good, solid, pushed last 5 minutes.

May 2, 2015

I think I sealed my fate today by predicting my numbers before attempting my lifts. Going to take tomorrow off and hope that 100% effort comes back to me Monday!

A. Power Clean; build to a 1RM

• #185. Failed #195 but didn't really try. Previous PR #195 PC about 3 weeks ago.

B. Power Clean; 8 min AMRAP @ 90% of ‘A’ 

• Got 20 Reps @ #165. Didn't let it get ugly. Singles. 
• I did this test last year around this time. I remember because I hit #190 or #195 on the PC and used #175 for the 90% test - which I scored 12 or 14 reps. It hurt more.

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Airdyne 15 min @ z1 pace 

• Totally didn't see this - not even on purpose!